All You Need to Know About Avocado.

Avocados are a stone fruit with a creamy texture that grow in warm climates.The avocado is a rather unique fruit. While most fruits are high in carbs, these are high in healthy fats. But there’s more to avocados than what most of us know. We’ll look into all of that in this article. Table Of Contents

What is Avocado Nutritional profile of Avocado Fun Facts of Avocado Benefits of Avocado Choosing your Avocado Storage of Avocado How to peel Avocado How To Include Avocados In Your Diet Side Effects of Avocado Q's and A's about Avocado

What is Avocado? The avocado (Persea americana), a tree likely originating from south-central Mexico, is classified as a member of the flowering plant family Lauraceae.The fruit of the plant, also called an avocado (or avocado pear or alligator pear), is botanically a large berry containing a single large seed. The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded. It’s often referred to as a superfood, which is not surprising given its health properties. There are many types of avocado that vary in shape and color — from pear-shaped to round and green to black. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg). The most popular variety is the Hass avocado which is often called alligator pear, as it tends to be pear-shaped and has green, bumpy skin like an alligator. Nutritional Profile of Avocado Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. The avocado consists of 73% water, 15% fat, 8.5% carbohydrates (mostly fibers) and 2% protein. Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) : DV (DAILY VALUE)

Vitamin K: 26% of the DV Folate: 20% of the DV Vitamin C: 17% of the DV Potassium: 14% of the DV Vitamin B5: 14% of the DV Vitamin B6: 13% of the DV Vitamin E: 10% of the DV It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin). This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 net carbs, making this a low-carb friendly plant food. Avocados do not contain any cholesterol or sodium and are low in saturated fat.

Fun Facts 1. They Contain More Potassium Than Bananas 2. Avocado Is Loaded With Heart-Healthy Monounsaturated Fatty Acids 3. Like the banana , the avocado is a climacteric fruit , which means that the fruit matures on the tree, but ripens off the tree. Once picked, avocados ripen in one to two weeks (depending on the variety) at room temperature (faster if stored with other fruits such as apples or bananas, because of the influence of ethylene gas). Note: A ripe avocado yields to gentle pressure when held in the palm of the hand and squeezed. Benefits of Avocado

1. Healthy for the heart Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols has been seen to help maintain healthy cholesterol levels . 2. Great for vision Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage. 3. Osteoporosis prevention Vitamin K is essential for bone health. Half of an avocado provides approximately 25 percent of the daily recommended intake of vitamin K. This nutrient is often overlooked, but is essential for bone health. Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones, however, eating a diet with adequate vitamin K support bone health by increasing calcium absorption and reducing urinary excretion of calcium.

4. Cancer Adequate intake of folate from food has shown promise in protecting against colon, stomach, pancreatic, and cervical cancers . Although the mechanism behind this apparent reduction in risk is currently unknown, researchers believe that folate protects against undesirable mutations in DNA and RNA during cell division. 5. Healthy babies Folate is also known as folic acid. Folate is extremely important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube defects. 6. Lower risk of depression Foods containing high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite. 7. Improved digestion Despite its creamy texture, an avocado is actually high in fiber with approximately 6-7 grams per half fruit. Eating foods with natural fiber can help prevent constipation , maintain a healthy digestive tract, and lower the risk of colon cancer . 8. Natural detoxification Adequate fiber promotes regular bowel movements, which are crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation .

9. Osteoporosis treatment Substances called saponins, found in avocados, soy and some other plant foods, are associated with relief of symptoms in knee osteoarthritis, with further research planned to determine the long-term effects of isolated extracts. 10. Antimicrobial action Avocados contain substances that have antimicrobial activity , particularly against Escherichia coli, a leading cause of food poisoning . 11. Protection from chronic disease According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky , high fiber intakes are associated with significantly lower risks of developing coronary heart disease , stroke , hypertension , diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals. 12. Promote Hair Health The vitamin E in avocados may strengthen hair and promote hair growth. Vitamin E also helps repair damage on the scalp, which can lead to decelerated hair growth. 13. Aids in weight loss Avocado aids in weight loss by keeping you full longer and making you eat fewer calories. They're also high in fiber and low in carbs, which may promote weight loss.

Choosing your Avocado Buy avocados at their best

1.Choose a firm avocado if you won’t be eating it for a few days. It will ripen at home.

2. A ripe avocado is a bit soft when you squeeze it in the palm of your hand.

3. Avoid avocados that are very soft with dark sunken spots or bruises. Tips for storing Avocados 1.Whole, unripe avocados can be kept on the counter until they ripen (about 4-7 days). 2. To speed up ripening, put an avocado in a paper bag. 3. Store ripe avocados in a plastic bag in the fridge for 3-5 days. 4. Cut avocados should be wrapped in plastic wrap (or put in an airtight container) and stored in the fridge. Use within 2-3 days. 5. To freeze avocados, peel, puree and add 2 teaspoons (10 mL) of lemon juice per avocado (to prevent browning). Store in an airtight container in the freezer for 3-6 months. Good to know: To stop cut avocado from turning brown, sprinkle it with a little lemon or lime juice. Tips for using Avocados Note: Always rinse avocados before cutting them. Dirt on the skin can go on the knife and into the flesh. How To peel an avocado:

1.Cut the avocado lengthwise around the pit 2.Cut each half lengthwise so that you have four equal sections 3.Twist the pit and pull it out with your hands 4. Slide your thumb under the skin and pull it back Using Avocado 1. Add avocados to your next smoothie. Try banana and avocado smoothie. 2. Avocado can be mashed and spread on toast instead of butter, or sliced and added to a sandwich or salad. 3. Diced avocado adds colour to pasta, potato or tossed salads.

Side Effects of Avocado Though not many. But you must be aware of them nonetheless. May Cause Weight Gain Avocados are high in fat. Eating too many of them can lead weight gain, so make sure to control your intake. Latex Allergy Individuals who are sensitive to latex may have an allergic reaction to avocados. Hence, such people should avoid avocados.

NOTE; It is the total diet or overall eating pattern that is most important in disease prevention and for achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health. If you are taking blood-thinners, such as Coumadin (warfarin), it is important that you do not suddenly begin to eat more or less foods containing vitamin K, which plays a large role in blood clotting Q's and A's about smoothies 1. Can you eat an avocado raw? Yes. In fact, that is how it is most often eaten. You can also cook it if you want. 2. How about eating avocados on an empty stomach? We aren’t sure about this. The fruit is exceptionally rich in fiber – so eating it first thing in the morning might tax your digestive system. 3. How many avocados can you eat in a day? One-half to two avocados a day should be fine. But it also depends on how many calories you usually take. An average avocado contains about 322 calories and 29 grams of fat. 4. How long does an avocado last? It usually lasts for 1 to 3 days if stored at room temperature. Inside the refrigerator, it may last for 3 to 5 days Conclusion Having avocado for breakfast or incorporated in your diets has a purpose. Do send in your comments, questions and suggestions.

Thank you.

References Wikipedia Stylecraze.com Unlockfood.ca Medical news today.com Healthline.com Funfacts.com